There are numerous strategies for losing weight, ranging from minor dietary adjustments to enlisting further help.
Reducing your weight can help lower your chances of obesity, heart disease, and type 2 diabetes while also boosting your energy levels if you are overweight.
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Things you can do to lose weight
You do not have to do everything at once, try one thing at a time and find what works for you at Tips to help you lose weight.
Do
- get active for 150 minutes a week – you can break this up into shorter sessions
- aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- aim to lose 1 to 2lbs, or 0.5 to 1kg, a week at Tips to help you lose weight
- read food labels – products with more green colour coding than amber and red are often a healthier option
- swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- share your weight loss plan with someone you trust – they can help motivate you when you have a bad day at Tips to help you lose weight
Don’t
- do not lose weight suddenly with diets
- do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives
- do not skip meals – you might end up snacking more because you feel hungry at Tips to help you lose weight
- do not finish your plate if you’re full – you can save leftover food for the next day
Further information
Download a free 12 week weight loss plan
Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group at Tips to help you lose weight at Tips to help you lose weight.
Access over 100 healthy recipes
Filter by ingredient or time and find a new favourite for the whole family at Tips to help you lose weight.
Free NHS exercise videos
Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more at Tips to help you lose weight.
5 A Day
Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like at Tips to help you lose weight.
Self-refer for help with your weight
If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP at Tips to help you lose weight.
To find out if there are any services in your area:
- ask the reception staff at your GP surgery
- check your GP surgery’s website
- contact your integrated care board (ICB) – find your local ICB
- search online for NHS weight management services near you
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